4. The Extra Credit
A quick way to max out your workouts is to tack on a finisher—an exercise that squeezes out any drop of juice you may have left in the tank—to the end of your sesh. Problem is, when your body is sufficiently taxed, your form tends to break down, so it’s not the best time for a difficult or high-impact exercise (like, say, a burpee). “The pull-through, by contrast, is a modified swing movement, which is smooth and easy on your tired joints, a killer glute and core blaster, and a great cardio burst, as it kicks up your heart rate quickly,” says Nancy Newell, a certified strength and conditioning coach at Cressey Sports Performance in Hudson, Massachusetts. Because you’re working for speed and intensity instead of balance and control, you’ll perform this guy with both feet on the ground instead of with one foot raised— it’s safer and more effective when you have more muscles sharing the load. At the end of any workout, perform as many reps with perfect form as you can in 30 seconds. Rest up to 60 seconds, then repeat up to five more times.